What foods will make your bowel move? A Guide to Digestive Health

October 31, 2025 •

4 min read

According to the National Institute of Diabetes and Digestive and Kidney Diseases, nearly 16 in 100 adults in the United States experience constipation. If you're one of them, knowing what foods will make your bowel move is a powerful, natural first step toward finding relief and improving your overall digestive wellness.

Quick Summary

This guide details how dietary fiber, hydration, and specific food groups promote bowel regularity. Learn about the difference between soluble and insoluble fiber, which fruits, vegetables, and whole grains to prioritize, and the importance of probiotics for a healthy gut.

Key Points

Increase Your Fiber Intake: Prioritize both soluble and insoluble fiber from a variety of plant-based foods to add bulk and soften your stool, promoting regular movements.
Stay Hydrated: Drink plenty of water throughout the day, especially when increasing fiber, to help it work effectively and prevent hard, dry stool.
Don't Underestimate Natural Laxatives: Foods like prunes, pears, and kiwifruit contain natural compounds like sorbitol and enzymes that can have a mild laxative effect.
Incorporate Probiotics and Prebiotics: Consume fermented foods like yogurt and kefir (probiotics) and high-fiber foods like garlic and bananas (prebiotics) to support a healthy and balanced gut microbiome.
Move Your Body: Regular physical activity helps stimulate intestinal muscle contractions, aiding in the movement of waste through your system.

The Power of Fiber: Your Digestive Engine

Dietary fiber is the indigestible part of plant-based foods and is a key player in promoting regular bowel movements. It is important to note that not all fiber is the same; there are two main types, both with unique and beneficial functions in your digestive system. Adding fiber to your diet should be done gradually to avoid bloating and gas, and always with plenty of fluids.

Soluble vs. Insoluble Fiber

Understanding the roles of soluble and insoluble fiber can help you make targeted dietary choices for better bowel function.

Soluble Fiber: This type of fiber dissolves in water to form a gel-like substance in your intestines. This gel softens stools, making them easier to pass. Sources include oats, beans, apples, pears, and psyllium.
Insoluble Fiber: Often called 'roughage,' insoluble fiber does not dissolve in water. Instead, it adds bulk and weight to your stool, which helps speed up its passage through the digestive tract. Sources include whole grains, leafy greens, nuts, and the skins of fruits and vegetables.

Top Foods to Get Your Bowels Moving

Incorporating a variety of these high-fiber foods can be highly effective in promoting regularity.

Prunes: Dried plums are a time-honored remedy for constipation due to their high fiber content and natural laxative sorbitol. The sorbitol draws water into the colon, helping to soften stool. Prune juice offers a concentrated source of this effect.
Kiwifruit: Studies show that eating two kiwifruits a day can help relieve constipation, thanks to their fiber and the enzyme actinidin.
Berries: Raspberries and blackberries are exceptionally high in fiber and water, making them great for easing constipation.
Legumes: Beans, lentils, chickpeas, and peas are packed with both soluble and insoluble fiber. A single cup of cooked lentils can provide nearly 16 grams of fiber.
Leafy Greens and Other Vegetables: Spinach, broccoli, Brussels sprouts, and carrots all contribute significant amounts of insoluble fiber, which adds bulk to stools.
Whole Grains: Switching to whole-wheat bread, brown rice, and oatmeal is a simple way to increase your insoluble fiber intake. Oat bran, in particular, is beneficial for softening stools.
Nuts and Seeds: Chia seeds and flaxseeds are excellent sources of fiber. Chia seeds can absorb a large amount of water, forming a gel that aids stool passage. Flaxseeds offer both soluble and insoluble fiber.

Beyond Fiber: The Crucial Role of Hydration

Without adequate fluid, fiber cannot do its job properly. When you increase your fiber intake, it is vital to also increase your water consumption. Water helps soften the stool, preventing it from becoming hard and dry.

Aim for at least eight 8-ounce glasses of water per day, and more if you are active or in a hot climate.
Warm liquids, such as herbal tea or warm water with lemon, can also help stimulate bowel activity.
Limit dehydrating beverages like alcohol and excessive caffeine, as they can have a diuretic effect.

Probiotics and Prebiotics: Supporting Gut Flora

A healthy gut microbiome is essential for regular bowel function. Probiotics and prebiotics work together to support this delicate balance.

Probiotics are beneficial bacteria and yeasts found in fermented foods like yogurt, kefir, sauerkraut, and kimchi. They help restore the natural balance of gut bacteria, which can be disrupted by illness, antibiotics, or poor diet.
Prebiotics are non-digestible fibers that act as food for probiotics. Foods rich in prebiotics include garlic, onions, asparagus, and bananas.

Lifestyle Habits for Regular Bowel Movements

Diet is only one piece of the puzzle. Incorporating these lifestyle changes can further support bowel regularity.

Exercise Regularly: Physical activity helps stimulate the muscles in your intestines, making them more efficient at moving stool along. Even a short, brisk walk can make a difference.
Establish a Routine: Your body often has a preferred time for bowel movements. A consistent toilet routine, for example, sitting on the toilet 15-45 minutes after breakfast, can help train your bowels.
Listen to Your Body: Don't ignore the urge to go. Holding it in can make stool harder and more difficult to pass later.

Comparison of Fiber-Rich Foods


Food Item	Fiber Type (Primary)	How it Helps Bowels	Quick Tip for Intake
Prunes	Soluble & Insoluble	Contains sorbitol for a laxative effect, softens stool.	Snack on dried prunes or add to oatmeal.
Raspberries	Soluble & Insoluble	High in fiber and water to add bulk and moisture.	Add to yogurt, smoothies, or cereal.
Lentils	Soluble & Insoluble	Adds significant bulk and weight to stool.	Mix into soups, stews, or salads.
Broccoli	Insoluble	Adds bulk to stool, promoting faster transit.	Roast or steam as a side dish.
Oat Bran	Soluble	Forms a gel to soften stool.	Sprinkle on yogurt or use in baking.
Chia Seeds	Soluble & Insoluble	Forms a gel and adds bulk when mixed with water.	Add to smoothies, puddings, or yogurt.

When to See a Doctor

While dietary and lifestyle changes are often sufficient, it's important to consult a healthcare professional if you experience persistent or severe constipation. This is especially true if you also notice other concerning symptoms such as severe abdominal pain, rectal bleeding, unexplained weight loss, or if the constipation is a sudden and significant change for you. A doctor can help rule out underlying conditions and recommend appropriate treatments. The Mayo Clinic provides a comprehensive overview of constipation diagnosis and treatment options.

Conclusion

For most people, adjusting your diet is the most effective and natural way to manage and prevent constipation. Focusing on a variety of high-fiber foods, such as prunes, kiwis, berries, legumes, and whole grains, is the cornerstone of promoting healthy bowel movements. However, remember that fiber works best when you are properly hydrated, so be sure to drink plenty of water. Pairing this with regular exercise and establishing good toileting habits can further improve regularity and lead to better digestive comfort and overall well-being. By making these simple, consistent changes, you can take control of your digestive health and answer the question 'what foods will make your bowel move?' with confidence.

Frequently Asked Questions

Both soluble and insoluble fiber are beneficial for bowel regularity. Soluble fiber softens stool, while insoluble fiber adds bulk. Incorporating a mix of both from a variety of whole foods is most effective for preventing and relieving constipation.

The effect of bananas depends on their ripeness. Ripe bananas contain soluble fiber that can help with constipation. Unripe bananas contain more resistant starch, which can sometimes worsen constipation.

Prunes and prune juice are known for their fast-acting effects. Many people experience relief within a few hours to one day due to the combination of fiber and the natural sugar alcohol, sorbitol.

Yes, for many people, the caffeine in coffee can act as a natural stimulant, activating the gastrocolic reflex which triggers contractions in the colon. The warmth of the beverage can also have a stimulating effect.

Water is crucial for fiber to work properly. Without enough fluid, fiber can draw water from the stool, making it harder and more difficult to pass. Drinking plenty of water helps plump up the fiber, keeping stool soft and bulky.

Yes, some foods can worsen constipation in some people, especially when consumed in excess. Common culprits include processed foods, low-fiber items like white bread and pasta, high-fat dairy, and large amounts of red meat.

It is generally best to get fiber from whole foods, as they provide a wider range of nutrients. Fiber supplements can be helpful if diet alone is not enough, but they should be used with plenty of water and under a healthcare provider's guidance.